Healthy arteries lead to a healthy heart, and positive heart health is crucial in preventing an array of illnesses, many of which are life threatening. According to the University of Iowa Hospitals and Clinics, one's risk for coronary heart disease can be drastically lowered by partaking in a dietary lifestyle that includes a variety of appropriate foods.
Fruits and Vegetables
Fruits and vegetables are rich in vitamins and minerals, many of which have been shown to reduce risk for heart disease and improve arterial health. Experts at the Mayo Clinic recommend increased fruit and vegetable intake for the benefits of soluble fiber, which can lower cholesterol levels. They may also reduce intake of less healthy foods, such as salty snacks or sweets. Incorporate a variety of fruits and vegetables for optimal health benefits, aiming for a minimum of seven collective servings per day.
Whole Grains
Whole grains are grains that have not been stripped away of nutrients during food processing. Instead, they offer the entire grain, which is dense in nutrients. Researchers at Oregon State University found that people who eat whole grain food sources regularly, or about three servings per day, were 20 to 30 percent less likely to develop coronary heart disease than those who did not. To improve your own arterial health, replace most refined carbohydrates, such as white bread, sugary cereals and processed desserts with whole grain equivalents. One serving of whole grains is equivalent to about one slice of whole grain bread, one cup of whole grain cereal pasta or 1/2 cup of whole grain brown rice.
Fatty Fish
Fatty fish, such as salmon, mackerel and tuna, contain omega-3 fatty acids, which are essential fats shown to improve heart health. Fish is also lower in saturated fat than red meat and thus is a valuable choice for lean protein (Mayo Clinic). One serving of fish is approximately three oz., or the size of a deck of cards. Incorporate two servings, or 6 oz., of fatty fish as a part of a balanced meal twice per week for best health benefits. Flax seeds, soybeans and canola oil also contain omega-3's, so if you don't enjoy or consume fish often, consume these foods regularly.
Legumes
Legumes, such as beans, peas and lentils, are another low-fat protein source. They provide a variety of nutrients, including fiber. Replacing red meat, high fat dairy products and fried foods with legumes on a regular basis can reduce caloric intake, improve cholesterol levels and result in improved arterial health (Mayo Clinic). Since legumes are high in fiber they are also satisfying and a healthy choice of carbohydrate as well. One serving is equivalent to approximately 1/2 cup cooked beans or one cup broth-based bean soup.
